Omelette Calories & Macros: Protein, Carbs, Fat per 100 g
184 kcal per 100 g · Nutri-Score C
Serving (serving, 180 g) — 331 kcal · P/F/C 10/15/2.1 g
sugar: low saturated fat: high salt: medium fiber: low
An omelette is eggs with a splash of milk: complete protein, B vitamins and vitamin D. Butter in the pan and cheese inside add the calories.
Omelette macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 180 g |
|---|---|---|
| Calories | 184 kcal | 331 kcal |
| Protein | 10 g | 18 g |
| Fat | 15 g | 27 g |
| incl. saturated | 5.5 g | 9.9 g |
| Carbohydrates | 2.1 g | 3.8 g |
| incl. sugars | 1.8 g | 3.2 g |
| Fiber | 0 g | 0 g |
| Salt | 0.6 g | 1.1 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 22%fat 74%carbs 4%
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Omelette: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, fat level, oil in the pan. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Egg white omelette | 60 | 11 / 1.5 / 0.8 |
| Vegetable omelette | 131 | 8.5 / 9.5 / 3 |
| Steamed omelette | 135 | 9.5 / 10 / 2 |
| Mushroom omelette | 150 | 9 / 12 / 2 |
| Shrimp omelette | 162 | 13 / 12 / 1.6 |
| Spinach and feta omelette | 163 | 9.1 / 13 / 2.2 |
| Omelette | 184 | 10 / 15 / 2.1 |
| Ham omelette | 188 | 13 / 15 / 1.5 |
Calories in dishes with omelette
| Dish | Serving | Kcal per serving | Omelette in it |
|---|---|---|---|
| Salmon omelette | 190 g | 357 | ≈150 g |
| Bacon and cheese omelette | 190 g | 448 | ≈150 g |
| Shrimp omelette | 200 g | 324 | ≈150 g |
| Spinach and feta omelette | 220 g | 359 | ≈153 g |
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Omelette: nutrition highlights
A serving (serving, 180 g) provides 18 g of protein — about 32% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).
On the open Nutri-Score algorithm, omelette gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 5.5 g per 100 g, against a daily reference of about 20 g.
How much movement is one serving?
One serving (serving, 180 g) is 331 kcal — roughly 1 h 48 min of easy walking or 42 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Omelette
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Vegetable omelette — 250 g, 328 kcal: −2.4 g saturated fat, +2 g fibre.
- Menemen (Turkish scrambled eggs) — 320 g, 326 kcal: −4.5 g saturated fat, −0.8 g salt.
- Green shakshuka — 280 g, 333 kcal: −1.8 g saturated fat, +2.5 g fibre.
- Quail egg — 210 g, 332 kcal: −2.3 g saturated fat, −0.5 g salt.
Omelette vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Egg Whites | 50 | 11 / 0.2 / 0.7 |
| Eggs | 155 | 13 / 11 / 1.1 |
| Scrambled Eggs | 170 | 11 / 13 / 1.6 |
| Omelette | 184 | 10 / 15 / 2.1 |
| Fried Eggs | 196 | 12 / 16 / 0.8 |
FAQ
How many calories are in 100 g of omelette?
100 g of omelette has 184 calories, with 10 g protein, 15 g fat and 2.1 g carbohydrates.
How many calories are in a serving of omelette?
A serving (serving, 180 g) has 331 calories: 18 g protein, 27 g fat and 3.8 g carbs.
What are the macros of omelette?
Per 100 g: 10 g protein, 2.1 g carbs and 15 g fat. By calories that's about 22% protein, 4% carbs and 74% fat.
How long do you have to walk to burn a serving of omelette?
About 1 h 48 min of easy walking or 42 min of cycling for a 70 kg (154 lb) person — that's the 331 calories in one serving (serving, 180 g).
How do the calories in omelette change with the type and cooking method?
Per 100 g it ranges from 60 kcal (egg white omelette) to 188 kcal (ham omelette); omelette itself has 184 kcal.